2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

Gymnastics


CrossFit San Ramon, CrossFit San Ramon – CrossFit Skills

Warm-up

500m Row

Shoulder Mobility

Skill Work

Butterfly Pull-ups

EMOM

5 Min EMOM

Max Unbroken pulls

* Kipping 6 – 10 reps

* Butterfly 10-15 reps

Metcon (AMRAP – Rounds)

7 Min AMRAP

1 HS Box Circle RX+ 2 HS Box Circles

10 Hollowbody Rocks

Flexibility

Bridges


1.20.2017


CrossFit San Ramon – CrossFit

Metcon (Weight)

30 min EMOM

2 burpees over the bar

2 Full Cleans 60% of max clean

3 Deadlifts – same bar

RX if all rounds complete and you JUMP over the bar, not step


1.20.2017 bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

Metcon (Weight)

30 min EMOM

odd minutes 8 burpees

even minutes 12 KB Swings 26/18


1.19.2017 bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

Hill Mile (Time)

Hill Mile for Time

Metcon (Time)

for time – 20 min cap

80 Single Unders

40 Sit Ups

rest 1 minute

20 Pull Ups

30 Squats

rest 1 min

20 pull ups

30 Squats

rest 1 min

80 Singles

40 Sit Ups


1.19.2017


CrossFit San Ramon – CrossFit

Front Squat (3×5 80%)

Metcon (Time)

For Time – including breaks

40 DU

40 Sit Ups

rest 1 min

20 Pull Ups

30 Squats

rest 1 min

20 Pull Ups

30 Squats

rest 1 min

40 DU

40 Sit Ups

*20 min cap

RX+ DOUBLE EVERYTHING


Weightlifting


CrossFit San Ramon – CrossFit Skills

Warm-up

10 min alternating emom

12/10 cal row

8-10 heavy wall balls

Snatch (8×2)

-3 second pause at the bottom of snatch

-work up in weight, focus on stability overhead

Snatch Complex (5×1 @ 50% of snatch)

Snatch pull + Snatch grip Deadlift+ Hang Snatch+Overhead squat

Accessory Work

2 rounds

20 alternating bicep curls

1 minute chinese plank

20 Bulgarian split squats (10 each side)

1 minute plank


1.18.2017 bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

Accessory Work

4x 30 seconds plank, bridge, wall sit

2×50 ft death march – 8 bulgarian split squat each leg

Metcon (AMRAP – Rounds and Reps)

10 min amrap

20 Jumping Lunges

10 Push Ups

20 Goblet Squats 26/18

10 Ring Rows